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Marrow-stem Kale vs. Fontina — In-Depth Nutrition Comparison

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Differences between marrow-stem Kale and fontina

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, and folate; however, fontina is richer in vitamin B12, phosphorus, and calcium.
  • Marrow-stem Kale's daily need coverage for vitamin K is 362% higher.
  • Marrow-stem Kale has less sodium.

The food types used in this comparison are Collards, raw and Cheese, fontina.

Infographic

Marrow-stem Kale vs Fontina infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +92.9%
Contains more PotassiumPotassium +232.8%
Contains more IronIron +104.3%
Contains more CopperCopper +84%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +4600%
Contains more CalciumCalcium +137.1%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +1284%
Contains more SeleniumSelenium +1015.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +737%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin B3Vitamin B3 +394.7%
Contains more Vitamin B6Vitamin B6 +98.8%
Contains more Vitamin KVitamin K +16711.5%
Contains more FolateFolate +2050%
Contains more CholineCholine +50.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +56.9%
Contains more Vitamin B5Vitamin B5 +60.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~261µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +249.7%
Contains more WaterWater +136.3%
Contains more ProteinProtein +747.7%
Contains more FatsFats +5004.9%
Contains more OtherOther +185%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +28856.7%
Contains more Poly. FatPolyunsaturated fat +722.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Fontina
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Fontina DV% diff.
Vitamin K 437.1µg 2.6µg 362%
Saturated fat 0.055g 19.196g 87%
Vitamin B12 0µg 1.68µg 70%
Fats 0.61g 31.14g 47%
Phosphorus 25mg 346mg 46%
Protein 3.02g 25.6g 45%
Vitamin C 35.3mg 0mg 39%
Cholesterol 0mg 116mg 39%
Sodium 17mg 800mg 34%
Calcium 232mg 550mg 32%
Folate 129µg 6µg 31%
Zinc 0.21mg 3.5mg 30%
Manganese 0.658mg 0.014mg 28%
Selenium 1.3µg 14.5µg 24%
Monounsaturated fat 0.03g 8.687g 22%
Calories 32kcal 389kcal 18%
Fiber 4g 0g 16%
Vitamin E 2.26mg 0.27mg 13%
Polyunsaturated fat 0.201g 1.654g 10%
Vitamin B2 0.13mg 0.204mg 6%
Vitamin B6 0.165mg 0.083mg 6%
Vitamin B3 0.742mg 0.15mg 4%
Potassium 213mg 64mg 4%
Vitamin D 0IU 23IU 3%
Magnesium 27mg 14mg 3%
Vitamin D 0µg 0.6µg 3%
Iron 0.47mg 0.23mg 3%
Vitamin B1 0.054mg 0.021mg 3%
Vitamin B5 0.267mg 0.429mg 3%
Copper 0.046mg 0.025mg 2%
Choline 23.2mg 15.4mg 1%
Carbs 5.42g 1.55g 1%
Vitamin A 251µg 261µg 1%
Net carbs 1.42g 1.55g N/A
Sugar 0.46g 1.55g N/A
Tryptophan 0.031mg 0.361mg 0%
Threonine 0.086mg 0.935mg 0%
Isoleucine 0.1mg 1.384mg 0%
Leucine 0.151mg 2.664mg 0%
Lysine 0.117mg 2.328mg 0%
Methionine 0.033mg 0.706mg 0%
Phenylalanine 0.087mg 1.497mg 0%
Valine 0.12mg 1.926mg 0%
Histidine 0.047mg 0.959mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Fontina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Marrow-stem Kale
33%
Fontina
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
63%
Fontina

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.09g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 783mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 19.141g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $3)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.